Cheese, cream
Category: Dairy & Egg Products Characteristics: Fat Free
Nutrition Highlights
Serving Size
Calories
19
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 11 (59.6%) |
| Carbohydrate | 5.5 (29.1%) |
| Fat | 1.6 (8.5%) |
| Total | 19 (100%) |
Serving: 1 tbsp [18g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 13 (71.9%) |
| Protein | 2.8 (15.7%) |
| Carbohydrate | 1.4 (7.7%) |
| Ash | 0.7 (3.8%) |
| Fat | 0.2 (1.0%) |
| Total | 18 (100%) |
Serving: 1 tbsp [18g]
Benefits
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It is a good source of calcium and protein without the fat content of regular cheese or cream. Calcium is important for bone health
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It contains vitamins and minerals like vitamin A, vitamin B12 and riboflavin which support overall health and well-being
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Fat free dairy products can help support weight management goals as they provide nutrients without additional calories from fat
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The protein in fat free cheese and cream helps keep you feeling full for longer and aids muscle recovery after exercise
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Removing the fat from dairy does not significantly impact its nutritional profile. All the key nutrients like calcium, protein and vitamins remain to benefit health
Risks
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High in sodium which can raise blood pressure. Processed cheese is often high in sodium
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Lacks beneficial nutrients like vitamins, minerals, fiber found in other dairy products or whole foods. Mostly made of milk proteins and oils/fats
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Can contribute extra calories without providing much nutritional value since it is fat free but still high in calories from milk proteins and starches
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May contain food additives and emulsifiers used to replace fat. Long term effects of these additives are unknown
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Lacking in beneficial fats found in full fat or reduced fat cheese varieties which provide vitamins A, D, E and K
Additional Information
Cheese, cream, fat-free is a food product that offers both nutritional benefits and potential risks. Let's examine them in detail.
Nutritional Benefits:
1. Protein Source: Cheese, cream, fat-free is a good source of protein, which is essential for building and repairing tissues, supporting immune function, and producing enzymes and hormones.
2. Calcium: This food product is also rich in calcium, a mineral crucial for strong bones and teeth, nerve function, and muscle contraction.
3. Vitamin B12: Cheese, cream, fat-free contains vitamin B12, which is vital for red blood cell formation, neurological health, and DNA synthesis.
4. Phosphorus: It is a good source of phosphorus, an essential mineral that plays a role in bone health, energy production, and cell maintenance.
5. Vitamin A: Certain types of cheese, cream, fat-free can provide vitamin A, which is important for vision, immune function, and cell growth.
Risks:
1. Sodium Content: Some varieties of cheese, cream, fat-free can be high in sodium, which may contribute to high blood pressure and increase the risk of heart disease. It is important to read labels and choose lower sodium options.
2. Fat-Soluble Vitamins: Fat-free cheese and cream may lack the fat necessary for the absorption of fat-soluble vitamins like vitamin A, D, E, and K. It is important to ensure an adequate intake of these vitamins from other sources if relying on fat-free options.
3. Processed Varieties: Some fat-free cheese and cream products are highly processed and may contain additives, preservatives, and artificial ingredients. Opting for less processed options or making homemade versions can help mitigate these risks.
4. Caloric Intake: While fat-free cheese and cream may be lower in calories than their full-fat counterparts, they still contain calories. Overconsumption can lead to an excess calorie intake, which may contribute to weight gain if not balanced with an overall healthy diet and lifestyle.
Tips for Consumption:
1. Moderation: Enjoy cheese, cream, fat-free in moderation as part of a balanced diet. Incorporate other protein-rich foods like lean meats, legumes, and tofu to diversify nutrient intake.
2. Read Labels: Check the nutrition label for sodium content and choose lower sodium options. Also, be mindful of added sugars or artificial ingredients in processed varieties.
3. Pair with Healthy Foods: Combine fat-free cheese and cream with nutrient-dense foods like fresh fruits, vegetables, whole grains, and lean proteins to enhance the overall nutritional value of your meal.
4. Homemade Options: Consider making your own fat-free cheese or cream using healthier ingredients and minimal processing. This way, you have control over the ingredients and can tailor it to your preferences.
In conclusion, cheese, cream, fat-free provides valuable protein, calcium, vitamin B12, phosphorus, and vitamin A. However, it is important to be aware of the potential risks associated with sodium content, lack of fat-soluble vitamin absorption, processed varieties, and caloric intake. By consuming fat-free cheese and cream in moderation, choosing lower sodium options, and pairing them with nutrient-dense foods, you can enjoy their nutritional benefits while minimizing potential risks.